Training - Leg Day.

9/11 - back xt, light stretch, squats, calf press, leg xt, steam room

9-9-14 | 10 days out from Olympia | Dana Linn Bailey

Training - "It's work, dammit. "

9/10 - bench, dips, incline db press, flyes - steam - shado/box, stretch/hamstrings, adductors, chest, shoulder dislocates 

T Nation | 5 Secrets of the Relentless: "Those who are relentless find comfort in discipline. For them, hard work is cleansing, good for body and mind..

The relentless know that personal responsibility is the foundation of mental strength. They build grit along with muscle...

Going through a hard time? That's exactly when the relentless train. Rather than griping about frustrations or waiting for them to pass, they'll channel their energy into something productive. And by doing so, they reap the rewards: A stronger will, a better body, and a job well done.

...when it's all over they've cleared away enough mental fog to see the more optimistic side of whatever they're facing. Working hard when life gets hard makes people more resilient. Complaining, wallowing in self-pity, and blaming others in the face of difficulty gets people addicted to victimhood. And that adopted attitude of weakness can spread like a cancer...

None of this "make exercise so fun you don't know it's exercise" crap. It's work, dammit. It's hard, and it pays off every time. Don't think workouts need to be hopscotch, hula-hoop, or Zumba in order to be enjoyable. "Fun" workouts can consist of PRs, muscle pumps, brutal time under tension, bloody shins, breathlessness, and torn calluses...

You might have of a couple friends who lost weight on their "couch-to-5K" plans, and would rather stick to running even though they've gained back the weight and accumulated a dozen running injuries. And you've probably seen the same women doing the same dancy group fitness classes and never looking any better. And it's not that they aren't disciplined. They're just uncomfortable testing out another approach. They've rejected the possibility that something else might work better. Those who are relentless will figure out a better way when they've gotten all they can out of one approach. ..

Physical strength and mental strength go hand in hand. They reinforce one another. And the relentless know that personal responsibility is the foundation of mental strength. It's grit. And it's what gets them through hardships and makes them tougher as a result of those hardships. They know that blaming other people for their problems is an easy way to dodge responsibility, stay weak, and impede their own growth."

 Heidi Somers - Mobile Uploads: "Remind yourself..nobody's built like you. You design yourself."

Training - "Ask yourself if what you're doing today..."

9/9 - deadlifts, pulldowns, shrugs, back xt, seated rows - steam - DDPYoga

Tony Horton - Timeline Photos: "Say hello to Jamie. She's down 87 pounds with P90!!! These photos tell the story. P90 works for anyone who's ready to make big changes.This program could be the way YOU kickstart your health and fitness. #itsyourturn #P90 www.P90.com"

Bodybuilding.com - International Transformation Of The Month: Jana Kovacovic: 

Aging is a choice.  86 year old gymnast - YouTube

"Born just to die that's the human curse. The world and my words be the universe."

Social media in one image. 

This is awesome.  "Born just to die that's the human curse. The world and my words be the universe."  Childish Gambino's Epic Freestyle for Rosenberg on Hot97!

Training - "You set your mind to your goal, and you accomplish it."

9/8 - press, seated Scott press, plate front raise, side/rear lateral combo, Gironda swings - steam - shadow/box, stretch/hamstrings & adductors

Training template for the next 11 weeks/til Thanksgiving - goals/hierarchy - fat loss, strength, hypertrophy.

Fat loss - largely diet/nutrition dependent.  Food Log posts returning next week/logging & tracking all food & supplement consumption.  One cheat day/week, maximum.  Increased conditioning work.  Strength - keep pushing the poundages on the the Big 4 lifts on Wendler's 5/3/1.  Hypertrophy - lighter weight/higher volume accessory work.  Ensure adequate protein intake daily. 1g/lb bodyweight.

Strength training - 5x/week.  Conditioning/MMA/stretching - 2x/week.  Yoga - 2x/week.

I AM ALI - Official Trailer

 

 Bodybuilding.com - We 'Mirin Vol 83: 20 Ab-spirational Bodies:

  

The Lean Queen | Competing -- My Experience: "Competing is such an amazing, humbling experience. Never did I actually think I would have the courage to do a prep and step on stage. I never thought I would even do good. I doubted my abilities so many times. I told my coach a number of times "I am scared I will look like a joke on stage". But, when I set my mind to do something, there is NO way I back down. I achieve my goals. 

In my opinion, one of the best feelings in the world, is working so so hard for something and seeing that hard work pay off. I dedicated my time everyday to do what I had to get done. No, it was not easy, some days it was very very challenging. You do not always have a ton of energy as you get closer to a competition, however, your energy will come from within. You may be on a very low calorie, high training routine, however, the time will pass either way, and it is what you do with that time that will matter. You set your mind to your goal, and you accomplish it."

"Kosminski was not a member of the Royal Family, or an eminent surgeon or politician. Serial killers rarely are."

"Chris [Pratt] never uses a spit bucket. When you do scenes where a character is eating, you eat and then spit it out into a ‘spit bucket.’ Chris just keeps eating. If you see Andy eating a cheeseburger in a scene, you should know Chris Pratt ate like 8 cheeseburgers. I love that guy." - Aziz Ansari

This Week in God, 9.6.14 | MSNBC: "Winter Garden Mayor John Rees, a nonpartisan official leading an Orlando suburb of about 37,000, was caught on video demanding that an audience member stand for a prayer, which thanked God for “allowing us to live in a country where we’re free to believe, think, and pray.”   The audience member responded, “I don’t believe I have to do that, thank you.” After the prayer, Rees again instructed the constituent, identified by the Orlando Sentinel as Joseph Richardson, to stand for the pledge to the flag as “children have to in school.” Richardson again politely declined.   “Okay. I asked him to either stand or please be escorted out as we do the Pledge,” Rees says in the video. “It’s just not fair to our troops and people overseas, sir.” By order of the police, the local dissenter left as instructed...

The problem, of course, is that the mayor had no idea what he was talking about. Whether an American sits or stands for government-endorsed prayer has nothing to do with the troops overseas. For that matter, children are not legally required to stand for Pledge of Allegiance to the flag.   In fact, there’s a fascinating Supreme Court ruling from 1943 called West Virginia v. Barnette in which the court majority said the exact opposite. Writing for the court, Justice Robert Jackson warned, “[T]hose who begin coercive elimination of dissent soon find themselves exterminating dissenters. Compulsory unification of opinion achieves only the unanimity of the graveyard.”"

Jack The Ripper Identified — Aaron Kosminski UnMasked As Infamous Killer - Hollywood Life: "A forensic scientist claims to have finally identified Jack The Ripper. DNA testing allegedly shows who is responsible for a string of horrific murders that took place in 1888, the Mail on Sunday reports. Jack The Ripper Identified — Aaron Kosminski UnMasked As Infamous Killer According to this DNA testing, Aaron Kosminski, a Polish Jew who fled to London in the 1880s, was Jack the Ripper...

Russell Edwards, 48, the author of Naming Jack The Ripper (out Sept. 9), made the discovery after he bought a shawl, found by the body of the Ripper’s fourth victim Catherine Eddowes, at an auction house in Bury St. Edmunds in 2007. 

“There was no evidence for its provenance, although after the auction I obtained a letter from its previous owner who claimed his ancestor had been a police officer present at the murder scene and had taken it from there,” Russell said...

Apparently, Russell handed the shawl over to Dr. Jari Louhelainen, a world-renowned expert in analyzing genetic evidence from historical crime scenes. Russell said that Dr. Louhelainen proved the shawl was genuine by tracing a descendent of Catherine’s, who agreed to provide a DNA sample. They then compared that sample with one of a British descendant of Aaron’s sister, who wishes to not be identified. According to Russell, the DNA samples were a match. “Kosminski was not a member of the Royal Family, or an eminent surgeon or politician. Serial killers rarely are. Instead, he was a pathetic creature, a lunatic who achieved sexual satisfaction from slashing women to death in the most brutal manner. He died in Leavesden Asylum from gangrene at the age of 53,” Russell said."

  

 batgirl cosplay • the man, the legend, the shadow:

"I prefer creative."

Excellent.  Her previous Secret Six is one of my favorite comic runs.  Gail Simone lets Catman loose in a fresh ‘Secret Six’ in DC’s New 52 | Hero Complex – movies, comics, pop culture – Los Angeles Times: "Now the secret can be revealed: Gail Simone is relaunching “Secret Six” in the New 52, and at its core is a mystery with an answer that she said all DC readers will want to know. The fan-favorite writer, who recently wrapped a well-regarded run on “Batgirl,” will introduce the new gang of rogues to root for in an ongoing series set to premiere Dec. 3, and she promises the same sort of “black humor and edginess” – and unpredictability – that won her previous run on the title a passionate following. “It’s so fun to write these characters that are really poor role models,” Simone told Hero Complex in a recent phone interview. Rather than “brightest heroes or the darkest villains,” the book lives in the gray area between, with “private detectives, mercenaries, bounty hunters, failed heroes,” she said...  the writer framed the story’s setup: It opens with six strangers trapped in a room and unsure how they arrived there. “They instantly do not like each other, and they instantly do not get along with each other,” Simone said."